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Best Grains by Nutrient Density
Discover the most nutrient-dense grains ranked by their protein, fiber, vitamin, and mineral content per 200 calories. This comprehensive ranking helps you choose grains that provide the most nutritional value for your calorie intake.
| Rank | Food | Average | Daily Vitamins | Daily Minerals | Protein | Fiber Percentage | Price | Portion Size |
|---|---|---|---|---|---|---|---|---|
| #1 | Farro Highest overall nutrient density among grains, rich in protein and minerals | 19% | 7% | 32% | 7.7g | 7.5g (30%) | $3.03 | 200 calories |
| #2 | Bulgur Excellent source of protein and fiber | 17% | 6% | 25% | 7.2g | 7.3g (29%) | $4.46 | 200 calories |
| #3 | Barley Highest fiber content among grains | 16% | 5% | 18% | 5.6g | 8.9g (36%) | $1.95 | 200 calories |
| #4 | Teff Rich in minerals and protein | 16% | 7% | 32% | 7.2g | 4.4g (18%) | $2.59 | 200 calories |
| #5 | Buckwheat Good balance of protein and fiber | 14% | 7% | 20% | 6.8g | 6g (24%) | $3.02 | 200 calories |
| #6 | Quinoa Complete protein source with good mineral content | 14% | 9% | 24% | 7.7g | 3.8g (15%) | $1.80 | 200 calories |
| #7 | Millet Good source of protein and fiber | 11% | 6% | 14% | 5.9g | 4.9g (20%) | $2.11 | 200 calories |
| #8 | Brown Rice Most affordable option with decent nutrient content | 10% | 8% | 19% | 4.5g | 2.6g (10%) | $0.81 | 200 calories |
| #9 | Polenta (Corn Grits) Highest vitamin content among grains | 9% | 11% | 10% | 4.1g | 2.5g (10%) | $2.41 | 200 calories |
| #10 | Couscous Good protein content but lower in other nutrients | 8% | 4% | 11% | 6.8g | 2.7g (11%) | $2.47 | 200 calories |
| #11 | White Rice Most affordable but lowest in fiber and overall nutrients | 6% | 6% | 11% | 4.1g | 0.5g (2%) | $0.76 | 200 calories |
Last updated: March 3, 2025